ʻO kekahi poʻe hopohopo e hopohopo nei no ka loaʻa maoli o ka waiwai
Inā e ho'āʻoʻoe e lilo i ka kaumaha, eʻimi anaʻoe i nā ala maikaʻi eʻoki ai i nā calorie mai kāuʻai . Ma ka hoʻohanaʻana i nā meaʻala kalo-kalori ma mua o ke kōʻako e hiki ke kōkua iāʻoe e hoʻonele i ka nele i ka calorie . Akā, pono aneiʻoe e hoʻohana i nā meaʻalaʻala no ka hala kaumaha? ʻO kekahi poʻe hopohopo e hopohopo nei i nā mea'alamaki e hana i ka waiwai kaumaha,ʻaʻole ka poho kaumaha. A nui nā meaʻai e ola ana e pili ana i ka palekana hoʻonani hana.
Hoʻoponopono'Āina
Nui nā meaʻalaʻala ma ka mākeke. ʻAʻole kekahi e hāʻawi i nā calories akāʻo nā mea'ē aʻe e hāʻawi mai i kahi liʻiliʻi loa e hikiʻole ke hoʻololi i kāu helu o ka calorie i kēlā me kēia lā. Eia kekahi mau mele kaulana:
- Nutrasweet, Kaulike a iʻole Luga Twin (Aspartame): 200 mau manawa iʻoi aku ka momona ma mua o ke kō
- ʻO ka momona a me ka liʻiliʻi, nā meaʻoluʻolu, ka SweetNN haʻahaʻa, ka necta Sweet (Saccharin): 200-700 manawaʻoi aku ka momona ma mua o ka sugar
- ʻO Truvia, PureVia,'Elliten (200 mau manawa) iʻoi aku ka momona ma mua o ke kō
- ʻO Splenda (Sucralose): 600 mau manawa iʻoi aku ka momona ma mua o ke kō
- Sweet One, Sunett (Acesulfame Potassium a iʻole Ace-K): 200 mau manawa iʻoi aku ka momona ma mua o ka wai
- Advantame: 20,000 mau manawaʻoi aku kaʻono ma mua o ke kō
Ua hāʻawi aku ka US Food and Drug Administration (FDA) i nāʻike hou aku e pili ana i kēlā me kēia meaʻono eʻaeʻia e hoʻohana i nā meaʻai a me nā mea inu āu eʻai ai.
He HauleʻaʻAuʻAuʻAuhau?
Nui nā mea hoʻohana e pili ana i nā hopenaʻaoʻao o nā meaʻalaʻala.
Akā,ʻo ka hopena o ka palekana i ka meaʻono ka mea nui loa. No laila, inā makemakeʻoe eʻike inā he palekana nā mea'alalapa, e hilinaʻi paha ka pane i ka mea āu e noi ai.
ʻO kekahi o nā meaʻono kūpono ke mālamaʻia e ka lehulehu, e like me ka FDA. ʻO kēia mau mea e like me ka saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, a me Advantame.
Manaʻo pū ka FDA i ka steviol glycoside (Stevia) i hoʻomaʻemaʻe loaʻia i ka mālamaʻia (GRAS).
He aha nā meaʻono ka mea palekana? MaʻAmelika Hui Pūʻia,ʻaeʻia ka FDA e hoʻohana i ka cyclamate me ka hoʻohanaʻia o ka meaʻalani ma nā'āina'ē aʻe. ʻAʻole nō hoʻi eʻaeʻia ka'ōmole a me nā hua Stevia kapu no ka hoʻohanaʻana i meaʻala.
Inā loaʻa iāʻoe kahiʻano i kapaʻia phenylketonuria (PKU),ʻaʻole hiki i kou kino ke pane maikaʻi i aspartame. No kēia kumu, ke'ōlelo nei ka FDA e pale a hōʻaʻa pahaʻoe i nā meaʻai a me nā mea inu e paʻa ana i aspartame.
Akā nō naʻe ua hoʻoholo ka FDA i kekahi mau huahana e palekana no kāu hoʻohanaʻana, he nui nā'ikeʻike olakino iʻikeʻoleʻia. Wahi a kekahi poʻe make eʻike lākou i nā hopena pili me nā meaʻala.
ʻO Dr. Bruce Y. Lee, MD MBA,ʻo ka Polokelē Hoʻonaʻauao Ola Loa o ka Global Obesity Prevention Center ma ke Kulanuiʻo Johns Hopkins ma Baltimore, MD, kekahi o ia mau mea akamai. Wahi a Dr. Lee, pono nā mea make e hopohopo e pili ana i ka palekanaʻoluʻolu inā maopopo lākou i ka palekana. "E paipai wau e makaʻala i nā meaʻalaʻona."ʻAʻole i lōʻihi ka hoʻopukaʻana o nā meaʻala i nā hoʻonaʻauao lōʻihi no ke kūlana olakino, "wahi āna.
Aʻo nā poʻe akamai'ē aʻe e hōʻike i ka manaha nui aʻe. ʻO Dr. Larry Goldfarb, DC, ka mea nāna i hoʻokumu i ka Hale Hana Ola a me ka Pono o New Jersey, ke koi nei he mau manaʻo kālai'āina a me ke kālā hoʻi ma hope o ka'āponoʻana o kekahi mau meaʻono. "Ua kuhiʻia ka lehulehu e hana maikaʻi nā meaʻalaʻona i ka hoʻohanaʻana aʻaʻohe meaʻino iʻikeʻia." Ma kaʻokoʻa, ua'ōleloʻo Dr. Goldfarb.
Uaʻike hoʻiʻo Kauka Goldfarb ua hōʻike kekahi mauʻike i kahi pilina ma waena o aspartame a me kekahi mau maʻiʻeha e like me ke kanesa. Akāʻo ka FDA e kū nei ma kā lākou papa helu palekana, e haʻi ana i ka "aspartame kekahi o nā meaʻoi loa i hoʻonaʻauaoʻia i loko o ka lako meaʻai kanaka, me nā haneli he 100 e kākoʻo ana i kona palekana."
Hiki iāʻoe ke hana i nā waiwai kīʻaha
Ināʻaʻoleʻoe e hopohopo e pili ana i ka palekana o nā meaʻala,ʻaʻole pahaʻoe e makemake e hoʻohana i nā mea no ka poho kaumaha. ʻO kekahi mau mea make - a me nā poʻe akamai - ke manaʻo neiʻo ka hoʻohanaʻana i nā mea'alamaki lāʻau hiki ke hana i ka waiwai kaumaha,ʻaʻole ka poho kaumaha.
No nā makahiki he nui, ke aʻo nei nā mea noiʻi i keʻano e hana ai ko mākou kino a me ko mākou naʻau i ka mea kanu kalo-kaumaha aiʻole ka calorie. Uaʻike kekahi mau mea i ka wā e pau ai kēia mau meaʻono, e pau kaʻai a me kaʻaiʻana i nā calorie'ē aʻe. ʻO ka hopena? Loaʻa iā mākou ke kaumaha ma mua o ka hukiʻana i lalo.
No ke aha i loaʻa ai ka waiwai waiwai? Manaʻo kekahi poʻeʻepekema, no ka mea,ʻoi aku ka momona o nā meaʻalaʻala ma mua o ka sukari, ke hoʻomohala nei lākou i ko kāua naʻau eʻimi i nā meaʻaiʻono. Eia kekahi, no ka meaʻaʻole i hāʻawiʻia kēia mau meaʻai i nā calories, ke kānalua nei lākou i nā hōʻailona o ka lolo e haʻi mai iā mākou e hōʻoki i kaʻai inā ua lawa kaʻai.
Ke manaʻo nei nā meaʻepekema eʻaiʻia kaʻaiʻana i nā mea hana maʻalahi i ka mea i hoʻonaniʻia e hāʻawi iā mākou i kumu eʻai ai i nā meaʻai āpau loa. Eia kekahi laʻana, inā kūʻaiʻoe i nā kumuʻaiʻai, hiki iāʻoe ke ho'āʻo eʻai i ka hapa nui o ia mau mea no ka mea hiki iāʻoe ke noʻonoʻoʻaʻole lākou e hōʻeha i kāu polokalamu pohō. ʻO ka hopena, hiki iāʻoe keʻai aku i nā calories'ē aʻe.
Akāʻaʻole nā noiʻi noiʻi a pau i hōʻike i nā hopena maikaʻiʻole mai nā meaʻala. Uaʻike kekahi poʻe noiʻi i ka wā e hoʻololi ai nā mea make i nā mea kiʻekiʻe a kaloila a me nā mea inu me ka lolo kalo a me nā mea hoʻonāʻole-calorie eʻokiʻoki lākou i nā calorie a lilo i ka kaumaha. 'Ōlelo kekahi kanaka noiʻi he mea nui loa nā hopena i ka hoʻololiʻana mai ka sodokoa calorie i ka sodomaʻai me kaʻole calories.
Nohea kahi e waiho ai iāʻoe he mea make? 'Ōleloʻia e nāʻepekemaʻo ka ho'āʻoʻana e aʻo i ka hanaʻai e paʻakikī loa ka hāʻawiʻana i nā pane pololei. ʻOiai inā e'ōleloʻia kahi hana e hiki ke hana i nā mea'alamaki e hana ai no ka poho kaumaha, hiki i kāuʻike keʻano likeʻole. No laila eʻike i kahi maikaʻi loa no kou olakino a maikaʻi, e makemake pahaʻoe e noʻonoʻo e pili ana i keʻano o ka hoʻohanaʻana i nā mea'alamakai i kāu meaʻai.
Ponoʻoe e ho'āʻo e hoʻohana i nā Artificial Sweeteners no ka Lune Pohō?
Ināʻoe eʻai nei i ka nui o nā meaʻai me ke kō,ʻo ke kūʻaiʻana iā lākou no nā meaʻai me nā meaʻalani kūmole, he mea kūpono kūpono ia. Hiki i kēia kaʻina hana ke kōkua iāʻoe e noʻonoʻo nui i kāu mau koho koho a me ka noʻonoʻo e pili ana i kāu hoʻolālāʻai.
"ʻO ka maikaʻi, eʻoi aku ka maikaʻi o kaʻokiʻana i nā mea momona a pau loa i ka hiki."ʻAʻole naʻe hiki i nā mea a pau ke hana i kēlā mea, "wahi a Lee. "No laila, ināʻaʻole nā koho'ē aʻe, a laila hiki iāʻoe ke hoʻohuli i nā meaʻono i ke koʻi.
ʻO ka noʻonoʻo i kāu mau makemake a me kāu kohoʻana i nā meaʻai e kōkua iāʻoe e hōʻemi i kou hilinaʻiʻana i nā meaʻala. No ka laʻana, hiki iāʻoe ke makemake i ka inuʻawaʻawa aiʻole ka inu kope i ke awakea e hoʻonui ai i kou nui o ka'ikehu. Akā, inā e hopuʻoe i ka mea inu waiʻole me kaʻaiʻana, hiki iāʻoe ke hana i kaʻinoʻoi aku ma mua o ka maikaʻi. ʻO ka mea inu waiʻona e hoʻonāwaliwali i kou kino e hiki ai ke pilikia. ʻO ka wai inu ma kahi o ka hoʻonāʻauʻana, hiki ke hoʻonui i ka piʻiʻana o ka ikehu, a hāʻawiʻole i nā calorie.
Nā Kuleana eʻoki i nā mea Sweeteners
Ke hoʻomanaʻo neiʻo Dr. Lee i nā mea e hoʻomanaʻo nei i kahi nihoʻono. "E like me kekahi hana, hiki iāʻoe ke aʻo hou iāʻoe iho," i'ōlelo aiʻo ia.
Aʻo Kauka Goldfarb eʻae neiʻo ka hana mua loa loaʻo ia ke hoʻoponopono hou i kāu mau meaʻai. Kūleʻaʻo ia i kekahi mau'ōlelo aʻo e kōkua i ka hoʻohaʻahaʻaʻana i kou hilinaʻi ma luna o nā momona:
- Eʻai i ka hapalua o kāu mea makemake aʻai malū. E hauʻoliʻoe inā eʻai mālieʻoe a laila kū'ē i ka ho'āʻoʻana e hoʻopau i ka papaʻaina ma muli o ka mea ma laila. ʻO kaʻai māmā a kōkua i kou'ōpū a pane i kou lolo i ka meaʻai āu i pau ai. He nui nā mea make e kapa nei i kēia "manaʻoʻaiʻai" aʻikeʻiaʻo ia kekahi o nā ala maikaʻi loa e hōʻoki ai i ka paʻakai a me nāʻano nui ma keʻano holoʻokoʻa.
- Hana i nā koho meaʻaiʻoi aku ka maikaʻi . Hoʻohui i nā momona maikaʻi i kāuʻaiʻana e like me kā lākou e kāpae ai i kou makemake no ke kō. Eʻae aku i ka avocado i kāu sanwia a iʻole kaumona aʻai paha i hoʻokahi kaumāmona a me ka tuna no kaʻaina awakea eʻike ai i ka mea i piha.
- Hāʻawi iāʻoe iho i ka lā palena. E ho'ēmi i kāu kōpaʻa i loko oʻelua pule pule a laila e hoʻomaha. E pīhoihoiʻoe i ka maʻalahi. ʻO kaʻokiʻana i ke kōpaʻa e hāʻawi ai nō hoʻi i kahi lumi i loko o kāu kālā kaloila eʻoliʻoli i nā meaʻai eʻai ai nā meaʻai.
- E hele aku i nāʻike ināʻaʻole hiki iāʻoe keʻokiʻoki i ke kō. Keʻimi nei i ka mālamaʻana o ka meaʻaiʻai a meaʻai meaʻai paha he wahi maikaʻi ia e hoʻomaka ai.
Hiki ke hoʻoikaika i nā mea'alapona i kekahi mau mea make. Akā, nui ka poʻe noʻonoʻo e hopohopo e pili ana i nā hopena a me ka waiwai. No laila, e ho'āʻo e koho i nā meaʻaiʻono likeʻole me ka huaʻokoʻa e hoʻopiha ai i kou nihoʻono a hoʻohana i nā huaora, nā mineral, a me nā pono'ē aʻe e hoʻolako i nā meaʻai āpau. A e hele aku i kāu hui mālama ola ināʻoe e pili ana i nā hopena pili o nā mea'alamaki kūikawā a iʻole he kōkua kōkua e hōʻoki ana.
Nā kumuhana:
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Gardner C. "Nā meaʻalaʻoluʻoluʻole: hōʻike no ka pōmaikaʻi a me ka pilikia." Ke manaʻo o kēia manawa ma Lipidology February 2014.
Anne Raben, Tatjana H Vasilaras, Christina Møller, a me Arne Astrup. "Sucrose e hoʻohālikelikeʻia me nā mea'alapona: nā hua likeʻole ma ka libitum meaʻai a me ke kaumaha o ke kino ma hope o ka 10 wk o ka hōʻailona ma nā mea keu." American Journal of Clinical Nutrition October 2002.
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ʻO Vasanti S Malik,ʻo Matthias B Schulze, a me Frank B Hu. "Ka laweʻana i ka wai a me ka waiwai momona: he hōʻike'ōnaehana." American Journal of Clinical NutritionʻAukake 2006.
Qing Yang. "Loaa ke kaumaha ma o ka" 'aiʻana i ka meaʻai? "Artificial sweeteners a me ke neurobiology o ka pī." Yale Journal of Biology and Medicine June 2010. 101-108